Traditional Recipes: From Western Kenya

Traditional Recipes
from Western Kenya
Busia County
1
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Email: bioversity@cgiar.org
Contributors
Teresa Borelli, Eliot Lee, Michelle Lopez, Aurillia Manjella, Anna Mines,
John Ndungu, Giulia Rota Nodari, Victor Wasike
Kitchen graphics and labels designed by Freekpik
Acknowledgments
This collection of traditional recipes is based on indigenous knowledge collected from the many individuals of the
Sustainable Income Generating Investment Group (SINGI), which operates in Busia Town. Special thanks go to:
William Buluma (SINGI), Odakhwenya AgobaKhubania Women Group (Samia Community), Ushirika Busbwabo Women
Group (Khayo Community), Okipione Women Group (Teso Community), and to everyone not mentioned who
contributed to the production of this recipe book
Produced with the support of the UNEP/FAO/GEF "Mainstreaming Biodiversity Conservation and Sustainable Use for
Improved human nutrition and well-being” and the Australian Centre for International Agricultural Research
The BFN Project contributes to the implementation of the

Convention on Biological Diversity ’s (CBD) Cross-Cutting Initiative on
Biodiversity for Food and Nutrition. 2
3
Table of contents
Busia County and its challenges ……………………………………………………….. 5
Introduction …………………………………………………………………………………….. 6
Traditional knowledge ……………………………………………………………………… 8
Eat enough food of all kinds …………………………………………………………….. 10
Your plate should look like ..………………………………………………………….…. 11
Before we begin ………………………………………………………………………………. 12
Suggested portions ………………………………………………………………………….. 13
Suggested menu ………………………………………………………………………………. 14
Seasonal charts ………………………………………………………………………………… 15
Traditional preparations …………………………………………………………………… 17
Go Foods …………………………………………………………………………………………… 22
Finger millet ……………………………………………………………………….. 23
Sweet potato …………………………………………………………………….. 27
Cassava ………………………………………………………………………………. 29
Banana ……………………………………………………………………………….. 31
Sorghum …………………………………………………………………………….. 37
Glow Foods ………………………………………………………………………………………. 39
Vine spinach ……………………………………………………………………….. 40
Ethiopian kale …………………………………………………………………….. 43
Spider plant ………………………………………………………………………… 46
Linyolonyolo ……………………………………………………………………….. 49
Jute mallow ………………………………………………………………………… 52
Redflower ragleaf ……………………………………………………………….. 56
Bitter leaf ……………………………………………………………………………. 58
Pumpkin leaves …………………………………………………………………… 60
Pumpkin fruit ……………………………………………………………………… 63
Sirietso ……………………………………………………………………………….. 65
Sweet potato leaves ……………………………………………………………. 68 3
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Busia County
Table of and its challenges
contents
Situated atCassava
the extreme
leaveswestern border of
……………………………………………………………………. 71
Kenya, at the gateway with Uganda and close
Nightshade …………………………………………………………………………. 73
to Lake Victoria, Busia County is rich in
Goat head
cultural diversity. leafTeso
Luhya, …………………………………………………………………...
and Luo 75
communities share leaves
Cowpea Busia’s…………………………………………………………………….
seven sub- 77
counties,
Grow Foodsmost……………………………………………………………………………………….
of them making a living as 80
small-scale farmers and fishermen.
Cow ……………………………………………………………………………….…… 81
Despite the favourable climate and relatively
Duck …………………………………………………………………………….…….. 84
fertile soils, plant and animal diversity in
Quailfading.
Busia is rapidly ……………………………………………………………………………….…..
Most of the large 87
landownersChicken
practice(and eggs) ……………………………………………………………….
intensive agriculture and 89
have devoted largefowl
Guinea portions of land to
………………………………………………………………………... 94
sugarcane farming and destroying the natural
Rabbit ……………………………………………………………………………….… 96
environment. Smaller landowners (the
Nilesize
average farm perch ……………………………………………………………………………
is 0.5 ha) grow mainly 98
beans and Tilapia
improved ……………………………………………………………………………….…
maize varieties, that 100
have replaced the traditional
Sardines landraces that
……………………………………………………………………………… 102
are better adapted to the environment. When
Termites …………………………………………………………………………….. 106
crops fail and farmers wish to revert to
cultivating Groundnut …………………………………………………………………………..
their landraces, these have long 110
Pigeon
been lost and seedspea …………………………………………………………………………..
are hard to come by. 113
Poverty rates in Busia
Beans range from 63% to 74%
……………………………………………………………………………….…. 116
and over two-thirds of the population is
Sesame ……………………………………………………………………………….. 120
unable to meet its basic food minimum
Green grams ……………………………………………………………………….. 122
requirements.
Mushrooms ………………………………………………………………………… 124
Traditional Drinks ……………………………………………………………………………… 129
Lemon grass tea …………………………………………………………………. 130
Roselle juice ……………………………………………………………………….. 131
Tamarind juice ……………………………………………………………………. 132
Index ……………………………………………………………………………….……………….. 133
Glossary of terms in local languages .……………………………….……………….. 134
4
Credit: Alessandra Grasso & Lusike Wasilwa, BFN Project Kenya
5
Busia County and its challenges
Situated at the extreme western border of
Kenya, at the gateway with Uganda and close
Situated at the extreme western border
to Lake Victoria, Busia County is rich in
of Kenya, at the gateway with Uganda
cultural diversity. Luhya, Teso and Luo
and close to Lake Victoria, Busia County
communities share Busia’s seven sub-
is rich in cultural diversity. Luhya, Teso
counties, most of them making a living as
and Luo communities share Busia’s
small-scale farmers and fishermen.
seven sub-counties, most of them
Despite
makingthe favourable
a living climate andfarmers
as small-scale relatively
fertile soils, plant and animal diversity in
and fishermen.
Busia is rapidly fading. Most of the large
Despite the favourable climate and
landowners practice intensive agriculture and
relatively fertile soils, plant and animal
have devoted large portions of land to
diversity in Busia is rapidly disappearing.
sugarcane farming and destroying the natural
Most of the large landowners practice
environment. Smaller landowners (the
intensive agriculture and have devoted
average farm size is 0.5 ha) grow mainly
large portions of land to sugarcane
beans and improved maize varieties, that
farming which is destroying the natural
have replaced the traditional landraces that
environment. Smaller landowners
are better adapted to the environment. When
(average farm size 0.5 ha) grow mainly
crops fail and farmers wish to revert to
beans and improved maize varieties,
cultivating their landraces, these have long
which have replaced the traditional
been lost and seeds are hard to come by.
landraces that are better adapted to the
Poverty rates in Busia range from 63% to 74%
environment. When crops fail and
and over two-thirds of the population is
farmers wish to revert to cultivating their
unable to meet its basic food minimum
landraces, these have long been lost and
requirements.
seeds are hard to come by. Poverty rates
in Busia range from 63% to 74% and over
two-thirds of the population is unable to
meet its basic food minimum
requirements.
5
6
Introduction
“Habari za asubuhi!”Another day begins in Busia County in Western Kenya and most families will be sitting down
to a cup of sweet milk tea or chai, accompanied by wheat bread with margarine and jam. The younger children might have a
thin maize porridge called uji, while preferred starchy alternatives include chapati (a flat wheat bread) or a fried doughnut
called mandazi.
Although we are used to these foods now, the ingredients they are made with did not always grow in Kenya, but were intro-
duced from foreign lands many years ago. So what did our ancestors eat before the great explorers brought in maize from the
Americas, tea from China and wheat from Central Asia?
Credit: Alessandra Grasso, BFN Project Kenya
Description: Fruits of the waterpear (Syzygium spp.), known locally as mzambarau, are occasionally found for sale when in season. The pulp is
sucked and the skin and seed discarded. Rich in vitamin B, the fruit has antibacterial properties also used to cure diarrheal infections. 6
7
Introduction
Before wheat was available for making bread, starchy
staples in our grandparents’ diets included sorghum and
finger millet, a cereal that contains high levels of calcium
for bone health, iron for vitality and energy and
methionine for joint health. Their meals included many
other indigenous vegetables and fruits that are rich in
energy, minerals and vitamins or have medicinal properties
that are missing from many imported foods. For example,
the Benghal dayflower or Wandering Jew (known
respectively as linyolonyolo/sinyolonyolo/ekiliokiti among
the Khayo, Samia and the Teso communities) cures fever
and inflammation. Compared to exotic species, indigenous
plants and breeds are naturally hardy; many are pest and
disease resistant, drought-tolerant and are strategically
available when other foods are not ready for harvest or
food is scarce.
The problem is that many of these species are disappearing
Credit: Alessandra Grasso, BFN Project Kenya

due partly to land degradation and habitat destruction, but
also to neglect and changing food habits. Traditional
knowledge linked to the cultivation/breeding or collection/
hunting and preparation of these “forgotten foods” is also
disappearing as youth are attracted to more Western-style
diets and perceive these foods as “inferior” or
“backwards”. Kenyans in general do not eat enough food
of all kinds, a habit that is particularly harmful for
children's nutrition.
We argue that indigenous foods are hip and wholesome,

but more importantly that they offer a sustainable and
affordable option for diversifying diets.
This book is intended as a celebration of the traditional food system of the Khayo, Samia and the Teso communities of Busia
County in Western Kenya and is a testimony to those farmers that still value, consume and conserve these traditional species.
We hope it will help you to appreciate our incredible food culture, learn to recognize the different species, and know more
about their nutritional properties and the proper way of preparing or preserving these foods.
7
Let us celebrate traditional Kenyan food and culture by preparing these dishes at home!
8
Traditional knowledge
Food is not just nourishment. As well as providing energy and nutrients to our bodies, it helps keep local traditions and cultural
identity alive. Traditional delicacies such as wimbi (finger millet, page 23), chimbande (Bambara groundnut, page 110), tsisaka
(spider plant, page 46), and omurere (jute mallow, page 52) are still consumed in Busia, but mostly during cultural and religious
festivals or other special occasions.
As Kenya steps into the globalized world and imported convenience foods become more common, much of the food culture is
being lost along with knowledge about collection and preparation. Traditional foods help us remember who we are and where
we come from.
Credit: Danny Hunter, BFN Project Global Description: The annual Busia Food Fair is a celebration of traditional food culture and is helping raise
awareness of the rich diversity of foods from all of Busia’s sub-counties. 8
9
Traditional knowledge
Weddings
Weddings call for kuku kienyeji - family-reared,
indigenous chickens - that are killed and prepared for the
big occasion. Chicken is accompanied by ugali, home-
made samosas, beans, bananas and strongly brewed
sweet Kenyan tea. Graduations and the like also call for
goat, beef, fish, chapati, rice, and hidden gems such as
likhubi (cowpea leaves, page 77) and lidodo (amaranth) to
recognize the achievements and efforts of loved ones.
Family Farewells
Before the lengthy goodbyes commence, one last family
meal is shared and enjoyed as a send-off and token of
continued support from afar. The vast array of foods
cleverly pieced together include rice, chapati, chicken,
Credit: BFN Project Kenya

beef, fish, saga (page 46), papaya, mango and guava.
Upon leaving, whether it be across the hills or the ocean,
the connection with and appreciation for the diverse
Kenyan landscape that provided this final supper only
grows.
In a place where the regular use of the mother tongue

and the donning of traditional attire are considered vital
for identification and community pride, diverse and
nutritious local food intertwines itself into Busia’s rich
cultural values, traditions, and deep-rooted history. A
budding landscape offering the purest of ingredients is
cared for and cherished, and chakula shared is a
community united.
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Eat enough food of all kinds
Eating as many different foods as possible in our meals helps us and our families stay healthy. Local foods contain the
same (sometimes more) of the nutrients that help us stay strong and fight off sickness. Different foods perform
different functions in our body:
 Starchy foods like rice, maize, give our body energy to move, work and think — GO FOODS
 Animal proteins like fish, meat, eggs and insects help our bodies grow, build muscle and repair themselves —
GROW FOODS
 Fruits and vegetables contain vitamins and minerals that protect our bodies from disease and help fight infection
— GLOW FOODS
Most of these foods are available around us. We may have forgotten they exist and the ways in which they are
prepared, so recognizing the different foods and knowing to which group they belong helps us decide what to eat and
what to prepare for our loved ones.
In this recipe book you will find photos to help you recognize the main ingredients of a dish.
Under the photo of the ingredient, you will find a description of the traditional knowledge linked to the food and a
summary of its nutritional properties (i.e. the nutrients it contains).
Recipes are then given for each ingredient. Next to the recipe you will find some symbols corresponding to the different
food groups:
GO (Energy-giving) GROW (Body-building) GLOW (Protective)
This will help you decide which food to cook for what purpose. Ideally, you will want to have ALL food groups in your
meal. If possible, try and vary the foods within those food groups so that you don’t eat the same food every day. For
example, in the GO group eat Rice on Monday, Ugali on Tuesday, Cassava on Wednesday and so on. On page 14 you
will also find suggested menus for each day to help you vary your diets and obtain all the nutrients you need to keep
your family healthy.
We suggest you read through the book once and familiarize yourself with the foods you don’t know well and learn to
recognize the food group to which they belong.
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Your plate should look like ...
To be healthy you need a balanced diet which contains carbohydrates, proteins, fats, vitamins, minerals and fiber in the right
quantities. A healthy diet contains different types of foods that perform different functions in our body. This is an example of
how your plate should look.
GROW Foods
Body building foods contain

proteins (plant and animal)
 Eggs, omelettes
 Fish (e.g. omena)
 Meat GLOW Foods
 Milk
 Chicken Protective foods contain
 Insects (e.g. chiswa) vitamins that protect the body
 Beans from disease. They include:
 Green grams Fruits
 Peas  Mangoes
 Oranges
 Watermelon
 Papaya
GO Foods Vegetables
 Cowpea leaves (kunde)
Energy-rich foods contain  Jute mallow (murenda)
carbohydrates and include:  Spider plant (lisaka)
 Brown ugali  Amaranth (dodo)
 Potatoes
 Cassava
 Matoke
 Rice
 Arrowroot
 Yam
 Bananas
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Before we begin
Hygiene in preparation
To stop illness spreading between family members, children and communities there are important safety steps to
remember before you handle food:
1. Wash your hands with soap and clean water, especially after visiting the toilet, blowing your nose, plaiting hair, coming
from the farm and handling animals.
2. Wash cooking equipment with soap and clean water before and after use and when preparing different foods using the
same equipment.
3. Wash fruit and vegetables in clean, safe water very well to remove all dirt that may cause diarrhea or gastric upset
(vomiting) as well as fertilizers, and pesticides.
4. Prepare raw and cooked food separately; use separate chopping boards and utensils where possible. This prevents cross-
contamination, or transferring micro-organisms from contaminated food to uncontaminated food (by hands, utensils, or
storage).
5. Minimize time food is left at unsafe (warm) temperatures during preparation.
6. Ensure animal products are well-cooked to avoid food-borne infections (i.e. diarrhea).
To preserve all the goodness
• First wash and then chop leafy greens, or important nutrients will be lost in the
water.
• If you need to chop leafy green vegetables, do not chop them too finely as this
will reduce the amounts of nutrients when cooking.
• Do not over-cook vegetables, as this will also increase nutrient loss.
• When slow cooking, cover food to retain nutrients and save energy.
• Only remove skin off fruit and vegetables if necessary or inedible as they also
contain vitamins.
• Pre-soak legumes and pulses to release nutrients and save on fuel since soaked
legumes and pulses take a shorter time to cook.
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Suggested portions
Serving size recommendations

tbsp. tablespoon
1 CUP = 1 TUB = 2 servings (250g)
= tsp. teaspoon
GO FOODS GlOW FOODS GROW FOODS
Cereals, Grains,
Serving Sizes Vegetables Fruits Animal Plant
Tubers and Roots
Each day per 1-2 cups

Adult 1.5–2.5 cups
3-5 cups (2-4 servings) 80g-120g 1-2 cups
(3-5 servings)
(6-11 servings) of chopped or (⅓-½) cup (2-4 servings)
cooked
whole fruit
Each day per

Child 3 cups 1.5 cups 1 cup 1 cup
( 6 servings) ( 3 servings) (2 servings) (2 servings)
Advice
• Children from 6-8 months of age should have
mashed vegetables
• Children from 9-23 months of age should have

finely chopped or mashed vegetables
• Children from 24 months- 3 years old should have

chopped vegetables 13
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Suggested menu
Monday Tuesday Wednesday Thursday Friday
Mushrooms with
Banana ugali (pages 32
Breakfast
Finger millet porridge Roasted sweet potato Pigeon pea and maize peanut butter (page
and 33)
ugali (page 24) (page 28) (page 118) 125)
Boiled eggs (page 92)
Scrambled egg Banana Watermelon Waterpear
(mzambarau) Tamarind juice (page
Glass of milk Tea with milk Glass of milk
132)
Tea with milk
Roasted groundnut Omushenye prepared Cassava leaves with Pumpkin leaves in

Steamed banana (page
from green grams groundnut paste (page fresh milk (page 61)
Lunch
(page 108) 34)

(page 123) 72)
Murenda (page 52) Fresh mushrooms fried
Akoro chicken (page
Boiled cowpea leaves Omushenye bean dish in tomato sauce (page
Pawpaw 90)
(pages 78) (page 118) 127)
Guinea fowl with ugali Sweet potato leaves

Sorghum ugali (page
(page 95) spiced with groundnut Rabbit meat with
38) Cassava ugali (page 30)
Dinner
paste (page 69) sauce (page 97)

African nightshade
Roasted sesame (page Fresh omena (page
cooked in fresh milk Tilapia (page 101) Boiled pumpkin fruit
121) 104)
(page 44) (page 64)
Mango Roselle juice (page Avocado
Lemon grass tea (page Pawpaw
131)
130)
Source: National Guidelines for Healthy Diets, 2017, Kenya Ministry of Health
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Seasonal Charts
These charts show the availability of some of the more common foods given in this recipe book, and is a useful tool
when meal planning.
GO Foods
Staples Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec
Cassava (p. 29)
Sweet potato (p. 27)
Maize
Sorghum (p. 37)

Millet (p. 23)
Yams
Rice
GROW Foods
Legumes, nuts and seeds Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec
Cowpeas (p. 77)
Pigeon peas (p. 113)
Green grams (p. 122)
Groundnuts (p. 110)

Sesame (p. 120)
Available in large quantities Available in small quantities Not available
Source: Mudhiovo & Termote (2016). Agrobiodiversity in Vihiga County, Western Kenya: Report on the availability, use and pote ntial assessed through gender- 15
disaggregated focus group discussions in 10 sublocations. Bioversity International
16
GLOW Foods
Vegetables Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec
Cassava leaves (p. 71)
Sweet Potato Leaves (p. 68)
Nightshade (p. 73)
Cowpea leaves (p. 77)

Spider plant (p. 46)
Pumpkin leaves (p. 60)
Amaranth
Bean leaves
Vine spinach (p. 40)
Ethiopian Kale (p. 43)
Sirietso (p. 65)
Pumpkin (p. 63)
Jute mallow (p. 52)
Linyolonyolo (p. 49)
Fruits Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec
Pawpaw
Avocado
Banana (p. 31)
Jackfruit
Pineapple
Orange
Watermelon
Tamarind (p. 132)
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Traditional preparations: Flour
The recipes in this book use preparation methods that are traditional to the Samia, Khayo and Teso communities. On
the following pages are the instructions for how to traditionally prepare finger millet, cassava tubers, lye, and ghee.
Processing finger millet (Eleusine coracana)
• Finger millet and sorghum grains are first roasted on a pan be-
fore milling. Roasting improves flavour and also makes the flour
easier to knead, overall enhancing texture of the final ugali
• The cereals like millet can be ground using a stone. Grind the
flour for three hours to make a fine flour
• Throw a little the flour on wall, if it sticks on the wall then it is

finely ground
• If mixing flours, use this ratio

cassava : finger millet: : sorghum = 2Kg : ¼ Kg : ¼ Kg
Processing cassava tubers to flour Processing fermented cassava (fundia) to flour
• Harvest and peel the cassava tubers • Harvest and peel the cassava tubers
• Dry them in the sun • Ferment the tubers by keeping them in a sack for
3 days, mould will form
• Ferment the tubers by storing them in a sack for
3 days (removes cyanide). Alternatively cover the • After 3 days, remove the tubers and scrape off
cassava tubers with banana leaves and put a the mould
stone on top
• Dry the tubers in the sun for 2 days and then cut
• Mould forms during fermentation, scrape to re- them into small pieces
move the mould
• Mix the tubers with dry sorghum and finger
• Break the cassava into smaller pieces and dry millet grain
them in the sun
• Mill them to a flour using a grinding stone or a
• The tubers are ready for milling posho mill
17
Credit: John M. Ndungu, BFN Project Kenya
18
Traditional preparations: Lye
Traditional lye is used across the communities in cooking vegetables to tenderize vegetables, fix the deep green colour,
and shorten cooking time which is essential in retention of vital vitamins and minerals. Traditionally, vegetables are boiled
or blanched in traditional lye, seasoned with salt and other food additives then served with ugali (a type of stiff porridge)
or with boiled tubers.
It is also used medicinally to treat tapeworms by drinking 2 tablespoons in the morning and evening, and to treat coughs
by drinking ½ small cup. To treat acidity and nausea, you can add salt to the ash and lick it. It is also believed to clear bac-
terial infections.
Preparation of traditional lye (mukherekha) Luhya style

• Obtain maize cobs or bean pods
• Dry the plant material for 5 days until completely dry
• Burn the plants and filter the ash using a perforated tin of traditional olukherekho
• Use the lye to cook murenda or other vegetables like cowpea, mitoo, nderema
• Traditional lye retains the deep green colour of murenda and helps preserve the cooked vegetable longer. It also
enhances the slimy texture of murenda when cooking. The vegetables also cook for a shorter time because it is a
tenderizer
18
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Traditional preparations: Lye
Traditional lye (mukherekha) Samia style Traditional lye (abalang) Teso style
Plants used Plants used
• Bean pods and leaves • Dry maize cobs (abolei)

• Banana peels • Bean pods
• Finger millet straws • Cassava stems
• Lukhafwa (grass) • Leaves and stems of groundnut plant
• Maize cobs (used as firewood but do not mix) • Emelait
• Green banana peelings (dry)
Preparation
• Makora
• Dry the plants for one day • Leaves of pawpaw
• Burn the plants to a white ash • Abigito (grass growing on the mountain)
• Lump the ash together • Esamai (type of grass from marshy areas)
• Filter the ash to obtain an even consistency that is • Sweet potato vines
brownish in colour. Filter using a perforated
container or olusherekho • Maize stalks
• The leftover maize cob ash can be collected from the

fire place and used as well. Maize cob filtrate is more The plant should be dry (if they’ve been rained on
potent. previously, the abalang will not be concentrated). Burn
the plant while stirring to get an even mixture for 4
hours. Leave the plant to burn over night and collect the
ash in the morning. The best filtrate is obtained from
banana peelings, bean pods and groundnut plant.
If you chose, you can mix the ash of two different plants
together.
Filter the ash using a perforated tin at the bottom and

collect abalang in another container.
Credit: John M. Ndungu, BFN Project Kenya 19

20
Traditional preparations: Salt
Traditional salt (mukhebano) Khayo style
• Cut the reeds (maduru) and leave them to dry for 5 days
• Burn the reeds using fire while singing so that it burns well
• Collect the ash, filtrate it using a perforated tin
• Put the filtrate in a clean pot (nungiro) and cover
• Boil the filtrate till it evaporates to get white crystals. The result is traditional salt, called mukhebano. Leave it to dry
to remove the remaining water
• Use the traditional salt as a tenderizer for cooking beef, dried fish or chicken, or to add flavour.
Traditional medicinal uses
• Fights throat infection
• Relieves heart burn
• Eases coughing in children
• Protects against osteoporosis
• Removes fat from the body
• Helps with hypertension

20
21
Traditional preparations: Ghee
Ghee is made from milk and is used in the preparation

of many traditional dishes as flavouring as it can re-
duce bitterness, or as a source of oil.
Animal fat and ghee contribute towards the provision

of dietary fat.
Preparation of ghee
• Obtain fresh milk from a cow and put it into a gourd (sisabo)
• Shake the gourd (kusacha) to separate the ghee from the milk
• Look inside the gourd to see if the ghee has collected. If so, remove the milk and leave the fat
• When using a new sisabo, add fresh milk and shake directly. If using a sisabo that already has leftover milk in it,
put it in the sun to melt the old ghee for one hour before shaking
• Repeat the first four steps every day for 3 days. Fat should accumulate in the gourd
• On day 4, pour the fat into an esikae (pot with a very wide mouth). Add water to clean the fat
• Meanwhile heat another empty pot
• Remove the fat from the esikae and put it in another container, leaving the water behind
• Put the fat in the heating pot (nungiro) and stir
• Wash the pot (esikae) and dry it, then pour the heated fat into the esikae
• When the hardened pieces from the fat settle down, carefully remove the heated fat from the esikae and leave
the hardened pieces behind
• Serve the hard pieces with soft ugali. It is a delicacy for children. Traditional spoons made from crocodile scales
called masari are used to eat hard ghee left overs

GO FOODS
Credit: Teresa Borelli, BFN Project Global
22
23
Finger millet - Akima (Teso)

Eleusine coracana
Food Facts Nutritional

value
Finger millet is rich in dietary fibre and is one of the easiest
grains to digest. It is digested at a slower rate and so makes  Fibre
you feel fuller for longer. This drought-tolerant African cereal is
 Calcium
is high in calcium, rich in iron and contains the amino acid me-
thionine, important for joint health. Used in porridge it is ideal  Riboflavin
for feeding to infants and the elderly, but can also be used in  Iron
many sweet and savoury dishes.
Credit: Hannah Gentle, BFN Project Global 23

24
FINGER MILLET
Edoso sour milk ugali
How to pick
Sour milk is collect-
ed within one week
after cow has given
birth.
How to preserve
Store grains in an
air-tight container.
Ingredients Preparation
• Sour milk • Prepare sour milk by putting it in a gourd (etuo) to ferment for 5
days
• Finger millet flour
• Shake the milk well and put it in a sufuria
• Boil the milk until it boils and add finger millet flour
• Stir vigorously to make ugali using a wooden spoon (mwiko)
• Let the ugali cook for 20 minutes over a medium fire so that it
doesn’t burn
• Serve the ugali with tea
24
25
FINGER MILLET
Akiria
How to preserve
Store grains in an
air-tight container.
• Maize flour • Mill maize and finger millet cereal to a flour
• Finger millet flour • Ferment the flour for 3 days
• Roast the fermented flour on a pan to get akiria
• Eat akiria as a snack
25
26
FINGER MILLET
Obusera
Note
Tamarind juice
needs to be
prepared in ad-
vance, see recipe
on page 132.
Method
• 3 tbsps. of finger millet • Place clean water in a pan or sufuria and bring to a boil
flour • Mix all the flour ingredients together and add to the boiling water
• 1 tbsp. of cassava flour • Stir well to prevent lumps from forming. Cook for 10 minutes
• 2 tbsps. of sorghum flour • In the meantime, prepare the tamarind juice
• 6 tamarind fruits • Add the tamarind juice to the cooking flour mixture and stir well
(mukhuwa) • Simmer for another 5 minutes
• No sugar added • Serve warm with boiled sweet potatoes or cassava
26
27
Sweet potato
Ipomoea batata

value
In times of drought sweet potatoes become an important source  Vitamins A, C & E
of nourishment. They can be boiled or fried, and their leaves are
 Beta Carotene
nutritious, too. Eating orange-fleshed sweet potatoes is a good
source of beta carotene, an antioxidant important for the immune  Fibre (in the skin)
system.
 Manganese
Credit: Lidio Coradin, BFN Project Brazil 27

28
SWEET POTATO
Roasted sweet potatoes
How to pick
Harvest from the
ground right
before cooking.
How to preserve
Preserve in the
ground until ready,
otherwise store in
a cool, dry place.
Method
• Fresh sweet potatoes • Roast the sweet potatoes for 20 minutes with the skin
• Salt to taste • Peel them and season with salt
• Serve with tea or porridge as a snack
28
29
Cassava - Mihogo (Swahili)

Manihot esculenta

value
Like sweet potatoes, cassava are another important source of  Carbohydrates
nourishment during droughts. They can be milled to a flour,
mashed and mixed with vegetables, or turned into infant food.  Thiamine
They are high in calories but low in micronutrient content. The  Calcium
leaves can also be consumed (page 71), but both leaves and roots
 Phosphorus
must be cooked well in order to eliminate toxicity.
Credit: David Monniaux, distributed under CC BY-SA License 3.0 29

30
CASSAVA
Obusuma Ugali
How to preserve
Preserve in the
ground until ready,
otherwise store in
a cool, dry place.
Method
• Cassava flour • Bring water in a nyafuka pot to a boil
• Sieve the three flours well
• Finger millet flour
• Add all flour at once to the boiling water and leave it to cook for 5
• Sorghum flour
minutes
• Stir the mixture slowly to ensure there are no lumps. Be careful
when breaking the lumps as to not break the pot
• Leave to cook for 15 minutes
• Remove the pot from fire and smooth the ugali to a round shape
• Serve warm with vegetable sauce or meat
30
31
Banana - Maramwa (Khayo)

Musa spp.

value
Bananas can be steamed, stewed, mashed, or mixed with flour to  Potassium
make ugali. When mashed it can be fed to infants. The leaves of
 Vitamins B6 & C
the banana plant can be used for food storage by wrapping foods
or covering pots, also known as ndakala or matemwa in Samia.  Magnesium
 Fibre
Credit: SuSanA, distributed under CC BY License 2.0 31

32
BANANA
Obusuma bwe matemwa Banana ugali
How to pick
Harvest when the
bananas turn from
dark green to light
green. Allow them
to continue
ripening at home.
How to preserve
Keep bananas in a
cool, dry place
away from other
fruits.
• Ripe bananas • Boil the ripe, peeled bananas in water until well cooked, ensuring
(bokiboki type) that some water remains
• Flour • Pour in the flour and stir vigorously to make ugali
• Cook for 15 minutes
• Mould the ugali to a round shape using a wooden spoon (mwiko)
• Serve with vegetables, meat sauce or tea
32
33
BANANA
Akudume Banana ugali
How to pick
Harvest when the
bananas turn from
dark green to light
green. Allow them
to continue
ripening at home.
Bokiboki bananas
should be ripened
to a yellow colour
before cooking.
• Peel the matured bananas and split them lengthwise to quicken dry
• Ripe bananas
• Dry for 3 days
(bokiboki type) • Mill dried banana and finger millet grain to flour. You can use sorghum
• Flour flour instead of finger millet flour if need be
• Put water in atikwa (pot) to boil
• Add flour, leave it to boil for 2 minutes, then use a wooden spoon (mwiko)
to stir
• Serve the ugali or keep it wrapped in banana leaves for later use
• To heat, use ekukutu (kisiki) firewood which lasts a long time
• Serve with vegetable sauce or meat
33
34
BANANA
Matemwa Steamed banana
How to pick
Harvest when the
bananas turn from
dark green to light
green. Allow them
to continue
ripening at home.
How to preserve
Keep bananas in a
cool, dry place
away from other
fruits.
• Cooking green banana • Peel the banana fruits
fruit (matemwa) • Wrap the peeled banana in banana leaves
• Tie the banana leaves and put in boiling water in a pot (nungiro)
• Remove the banana leaves containing cooked banana and put aside
• Press the cooked banana to mash while still in the leaves
• Serve warm with meat stew or tea
34
35
BANANA
Matemwa madekhe
How to pick
Harvest when the
bananas turn from
dark green to light
green. Allow them
to continue
ripening at home.
How to preserve
Keep bananas in a
cool, dry place
away from other
fruits.
• 10 mature green • Put the whole bananas in the sufuria with enough water for cooking.
cooking bananas Do not peel them
• Cover the sufuria tightly with a lid of banana fibres
• Cook for 20 minutes until soft
• Remove from fire, peel the cooked banana, salt to taste
• Serve with tea or porridge
35
36
BANANA
Boiled bokiboki bananas
How to pick
Harvest when the
bananas turn from
dark green to light
green. Allow them
to continue
ripening at home.
Bokiboki bananas
should be ripened
to a yellow colour
before cooking.
• Ripe bananas (bokiboki • Put the bananas in a sufuria (do not peel the bananas)
type) • Add enough cooking water
• Salt • Cover the sufuria with banana leaves and place another lid on top
• Cook the bananas for 30 minutes when the water dries up
• Remove the sufuria from heat source and place it aside for the
bananas to cool a little
• Peel the bananas, and sprinkle salt (optional)
• Serve warm with tea
36
37
Sorghum - Imwa (Teso)

Sorghum bicolor
Food Facts
Nutritional
Sorghum is a drought tolerant grass, used widely as animal feed as well value
as for human consumption. Is a powerhouse in terms of nutrients,
 Carbohydrates
providing vitamins like niacin, thiamin, riboflavin and of magnesium,
iron, copper, calcium, phosphorus, potassium as well as a significant  Calcium
amount of dietary fiber. Its antioxidant properties have been directly  Phosphorus
connected to a reduced chance of developing various types of cancer.
Can be eaten safely by those suffering from celiac disease since it is  Potassium
gluten free. It is used in the preparation of foods such as couscous,
sorghum flour, porridge and molasses and distilled beverages.
Credit: Marco Schmidt, distributed under CC BY-SA License 2.5 37

38
SORGHUM
Atap kimwa Sorghum ugali
How to preserve
Preserve in the
ground until ready,
otherwise store in
a cool, dry place.
• Sorghum flour • Boil enough cooking water in a sufuria
• Add the sorghum flour and stir vigorously
• Leave it to cook for 20 minutes over a medium fire while stir-
ring it occasionally
• Mould it well and remove the ugali from the sufuria
• Serve warm with meat sauce or traditional vegetable sauce
38
GLOW FOODS
39
Credit: Derek White
40
Vine spinach - Nderema (Khayo)

Basella alba
Food Facts
Nutritional
A fast-growing, soft-stemmed vine whose thick, semi-succulent, value
heart-shaped leaves are widely used as a vegetable. The leaves
 Vitamins A, C, E K &
have a mild flavour and mucilaginous texture and are a good
B9 (folic acid)
source of protein, fibre, vitamins, riboflavin, niacin, thiamine and
minerals such as calcium, magnesium and iron. They can be  Calcium
boiled to thicken soups or stir fried with garlic and chili peppers.  Magnesium
 Fibre
Credit: Joydeep, distributed under CC BY-SA License 3.0 40

41
VINE SPINACH
Nderema flavoured with fresh milk
Note
Nderema can be
mixed with pump-
kin or cowpea
leaves and cooked
in traditional lye. It
is a succulent vege-
table hence little
water is used when
cooking. When
cooking nderema
one is advised not
to talk to anyone.
• 5 handfuls of nderema • Pluck the leaves from stems, wash them well
(vine spinach) • Boil 1 cup of water in a pot and add traditional lye
• 1/4 cup of traditional • Add the vegetable and cook for 10 minutes while stirring
lye (mukherekha) • Stir well as the lye will cause the mixture to foam
• cup of fresh milk • Add fresh milk and ghee (optional)
• 2 tbsps. of ghee • Add chili peppers (optional)
• Salt to taste
41
42
VINE SPINACH
Ekabose , amase and nderema
How to pick
Vine spinach is
available all
year round.
Harvest it fre-
quently to keep
the plant small
and bushy.
• Ekabose leaves • Pluck the leaves from their stems
(Momordica) • Wash the vegetables well
• Amase leaves • Mix them and set them aside
• Nderema • Put traditional lye in a sufuria and add salt to taste
(vine spinach) • Add the vegetables and boil until all water dries up
• Groundnut paste • Add groundnut paste, stir well
• Traditional lye • Remove and serve with cassava and sorghum ugali (see page 31)
(abalang)
42
43
Ethiopian Kale - Kanzira (Khayo)

Brassica carinata
Food Facts
Nutritional
A member of the cabbage family, this plant is characterized value
by good levels of beta-carotene, calcium, iron and vitamin  Iron
E, and is a rich source of folic acid and vitamin C. Leaves
and tender stems are boiled, pickled, or eaten in salads.  Calcium
 Vitamins C & E
Credit: Robert v. Blittsedorf, distributed under CC BY-NC License 2.0 43

44
ETHIOPIAN KALE
African nightshade cooked in fresh milk
How to pick
Ethiopian kale
is available
from March to
December.
• 4 handfuls of night- • Pluck the leaves from stems of the vegetables and clean them well>
Shred the kanzira finely
shade (lisutsa)
• Mix the three vegetables
• 2 handfuls of Ethiopian
• Add cold water to the vegetables and boil directly for 5 minutes with
kale (kanzira) the pot covered tightly with banana leaves
• 2 handfuls of amaranth • Do not stir while cooking to avoid developing a bitter flavour from
(chimboka) the nightshade. The colour of the vegetable turns to brown
• ½ cup of fresh milk • Cook for 20 minutes
• Add salt and fresh milk, stir once and simmer for 5 minutes
• Remove and serve with ugali
44
45
ETHIOPIAN KALE
Ekadakada mixed with Ethiopian kale
How to pick
Ethiopian kale is
available from
March to Decem-
ber.
Note
This dish can also
be mixed with the
wild vegetable
ekapulu.
• 1 handful of • Harvest the vegetables and put them in the open air to remove
ekadakada insects
• 3 bunches of Ethiopian • Wash the vegetables well to remove soil
kale • Shred/cut the Ethiopian kale finely
• 1 small sized onion • Pluck leaves of ekadakada but do not shred
• 3 cherry tomatoes • Boil the vegetable for 10 minutes in 2 cups of water
• Fry the vegetable in onion and tomato
• Serve with ugali
45
46
Spider plant - Saga (Teso)

Cleome gynandra
Food Facts
Nutritional
This plant has many names in Busia county, including ofsaga, value
saga, lisaga and lisaka. Spider plant is high in beta-carotene,
 Calcium
folic acid, vitamin C and calcium and a good source of vita-
min E, iron and oxalic acid. Leaves and shoots are usually  Vitamins C & E
boiled or used to prepare soups.  Iron
 Folic acid
Credit: Forest & Kimm Starr, distributed under CC BY License 3.0 46

47
SPIDER PLANT
Spider plant in sour milk sauce
How to preserve
Add sour milk
daily when warm-
ing to keep the
dish longer and to
reduce bitterness.
• 5 handfuls of ofsaga • Harvest the vegetable and put it in open air to remove insects
(spider plant) • Pluck the leaves from the stems and clean them well
• 1/2 cup of sour milk • Boil the vegetables in 2 cups of water for 10 minutes
• Add sour milk and simmer for 5 minutes
• Do not add salt, as it is a bitter vegetable
47
48
SPIDER PLANT
Spider plant and amaranth in sour milk sauce
How to preserve
Vegetables can be
cooked in large
amounts to be
eaten for several
days. The sour milk
can even preserve
the vegetable for up
to two weeks.
Note
Lisaka is mixed with
chimboka to neu-
tralize the bitter-
ness.
• 2 handfuls of • Pluck the leaves from stems and wash them well
chimboka (amaranth) • Put the mixed vegetables in a pot with enough water, cover to cook
• 3 handfuls of lisaka • Don’t stir the vegetables as to avoid developing a bitter flavour
(spider plant) • Cook for 20 minutes, then uncover the pot and add sour milk, stir once
• No salt is added • Do not add salt as it is a bitter vegetable
• Sour milk • Serve the cooked vegetables the following day with ugali
48
49
Wandering Jew - Linyolonyolo (Khayo)

Commelina benghalensis
Food Facts
Nutritional
This wild plant’s young leaves are often eaten as a relish in value
Kenya. It is also known as ekiliokiti in the Teso language.
 Protein
Linyolonyolo is used medicinally to relieve constipation and
rheumatic pain.  Fibre
 Carbohydrates
 Iron
Credit: Dick Culbert, distributed under CC BY License 2.0 49

50
WANDERING JEW
Linyolonyolo
How to pick
Linyolonyolo is
a wild plant
and is available
nearly all year
round. Pick
when the
leaves are
young for the
best flavour.
• Linyolonyolo • Harvest the vegetables and put them on a woven tray to remove
• Nderema insects
(vine spinach) • Pluck the leaves from stems, discard the stems
• Chimboka (amaranth) • Wash the vegetables well
• Murere (jute mallow) • Boil water, add traditional lye
• ¼ cup of traditional lye • Add the mixed vegetables and cook for 15 minutes
(mukherekha) • Add salt to taste, simmer for 5 minutes
• Remove and serve
50
Credit: Atamari, distributed under CC BY-SA License 3.0
51
WANDERING JEW
Ekiliokiti mixed with cowpea leaves
Note
Linyolonyolo can
be mixed with
murenda instead
of cowpeas.
Fresh milk can be
added while
cooking the vege-
tables towards
the end to im-
prove taste and
add nutrients.
• 6 bunches of cowpea • Harvest the vegetables and put them in open air to remove insects
leaves • Pluck leaves from stalks of both vegetables
• 4 handfuls of • Clean the vegetables well in water to remove the soil
linyolonyolo • Boil water and add abalang
• 1/2 cup of traditional • Cook for 15 minutes and stir well so that the vegetables cook evenly
lye (abalang) • Add salt to taste, simmer for 2 minutes
• Serve directly or fry with onion and tomatoes to add flavour
51
52
Jute mallow - Murenda (Khayo)

Corchorus olitorius
Food Facts
Nutritional
With high levels of beta-carotene, vitamin C, folic acid, calci- value
um and iron, jute mallow (also known as jew’s mallow) is a
 Calcium
valuable and versatile indigenous vegetable. In Khayo, it is
called either murenda or murere, and the leaves and tender  Iron
stems are eaten boiled, stewed, stir-fried, or made into  Vitamin C
soup.
Credit: Danny Hunter, BFN Project Global 52

53
JUTE MALLOW
Murenda
How to pick
Jute mallow is
available all year
round.
Note
Murenda can also
be mixed with
cowpea or mitoo
and served with
ugali.
• 5 handfuls of jute • Pluck leaves from the stalks and wash well
mallow (murenda) • Boil traditional lye in 3 cups of water
• 1/2 cup of traditional • Add the vegetable and cook for 15 minutes (it produces a lot of
lye (mukherekha) foam when cooking so uncover the pot a little to keep it from spilling
• Salt to taste over)
• Add salt to taste, simmer for 3 minutes
• Remove and serve with boiled cassava, sweet potatoes or green
banana
53
54
JUTE MALLOW
Red pepper leaves mixed with murenda
How to pick
Jute mallow is
available all year
round.
Note
Harvest the red
pepper leaves and
spread them on a
woven tray for 10
minutes to remove
insects.
• 6 handfuls of red • Pluck leaves from the stalks of murenda, clean them well
pepper leaves • Pluck the leaves of red pepper and clean them well
(ekauleru) • Mix both vegetables (any ratio can be used)
• 3 handfuls of murenda • Boil water in a pot and add abalang
• ½ cup of traditional lye • Add the vegetables and cook for 15 minutes while stirring, ensuring
(abalang) that it doesn’t spill over
• 1 small sized onion • Fry the vegetables with onions and tomatoes, add salt to taste and
• 3 cherry tomatoes simmer for 3 minutes. Serve with ugali
54
55
JUTE MALLOW
Okra leaves sauce
How to pick
When the first
blossoms appear,
harvest one of
every three leaves.
Note
The vegetable’s
slimy texture is
good for treating
constipation. This
texture is en-
hanced by using
traditional lye.
• 5 handfuls of jute • Pluck and wash the leaves well and cut/shred them roughly
mallow and okra leaves • Bring water in a pot to boil and add traditional lye
• 1/2 cup of traditional • Add the vegetables to the boiling lye and cover the pot to cook
lye • Ensure that the vegetables don’t spill over as it tends to
• Salt to taste produce foam when cooked with the lye
• Add salt to taste, simmer for 5 minutes
55
56
Redflower ragleaf - Khafululu (Khayo)

Crassocephalum crepidioides
Food Facts
Nutritional
This wild plant is eaten for its leaves and is edible raw or value
cooked. When cooked it is used in soups or stews. The
 Vitamin A
leaves are also used for medicinal purposes, such as for
indigestion or headaches. It can be bought commercially  Calcium
or easily cultivated in home gardens, where it thrives in  Protein
shady areas.
 Potassium
Credit: DXLINH, distributed under CC BY-SA License 3.0 56

57
REDFLOWER RAGLEAF
Khafululu
How to pick
This vegetable
is available in
the dry season.
How to preserve
This dish can be
eaten over several
days. Add fresh
milk daily them
warm to eat.
• 3 handfuls of khafululu • Pluck the leaves from the stalk and wash the leaves well
• 3 handfuls of amaranth • Boil water in a pot, add the vegetable mixture to cook for 10
(dodo) minutes, season to taste
• 1/2 cup of fresh milk • Add fresh milk to enhance flavour
• Salt to taste • Cook for another 10 minutes
57
Credit: Vengolis, distributed under CC BY-SA License 4.0
58
Bitter leaf - Mitoo (Samia)

Crotalaria brevidens
Food Facts
Nutritional
This plant is often boiled or fried in oil. To reduce its bitter- value
ness, it can be cooked with jute mallow (page 52). In Kenya,
 Calcium
bitter leaf is also used medicinally to treat stomach aches,
swelling and sore throat. The shoots can be fed to livestock  Fibre
and the seeds to poultry.  Vitamin A
Credit: Ks.mini, distributed under CC BY-SA License 3.0 58

59
BITTER LEAF
Mitoo
How to preserve
Keep till the fol-
lowing day, just
add fresh milk,
warm and serve.
Note
It is advisable not
to eat a lot of
mitoo because it is
said to cause
chifuk (kidney
problems).
• 5 bunches of mitoo • Pluck leaves, wash them well and discard the stems
• 1/2 cup of traditional • Mix water and traditional lye and boil
lye (mukherekha)
• Add vegetables, cook for 10 minutes, stir
• 1 cup of fresh milk
• Add fresh milk and salt to taste, simmer for 5 minutes
59
60
Pumpkin leaves - Lisebebe (Samia)

Cucurbita moschata
Food Facts
Nutritional
Pumpkin is an important food because most plant parts are value
edible. In Kenya, it is grown for its tender leaves, fruit and
 Vitamins A & K
seeds.
 Iron
 Fibre
Credit: B82mo, distributed under CC BY-SA License 4.0 60

61
PUMPKIN LEAVES
Pumpkin leaves in fresh milk
How to pick
Harvest the
leaves when
young and put
them on a
woven tray to
remove insects.
Note
Best when eaten
the following day.
• 6 handfuls of pumpkin • Peel the stems of the pumpkin leaves and wash
leaves (lisebebe) • Cut the leaves and the peeled stems roughly
• 1/4 cup of traditional • Boil water in a pot and add lye (mukherekha)
lye • Add the vegetable to the boiling lye and cook for 15 minutes, stirring
• 1 cup of fresh milk occasionally as lye creates foam
• When the water reduces add fresh milk and salt, stir well and simmer
for 5 minutes
• Serve with ugali or sweet potatoes
61
62
PUMPKIN LEAVES
Pumpkin vegetable sauce
Note
Find the
traditional lye
recipe on
page 18 and
the ground-
nut paste
recipe on
page 112.
• 3 handfuls of Ereng • Pluck the leaves from the stems and then peel the stems
(wild leaves in teso) • Wash the vegetables and cut the pumpkin leaves and stems roughly
• 3 handfuls of pumpkin • Boil water in a pot and add traditional lye
leaves • Add the leaves to the pot to cook for 15 minutes
• 3 tbsps. of groundnut • Add groundnut paste
paste (or sesame paste
• Season to taste
or fresh milk)
• Simmer for 5 minutes
• 1/2 cup of traditional
lye (abalang) • Remove and serve
62
63
Pumpkin Fruit - Liondo (Samia)

Cucurbita moschata
Food Facts
Nutritional
Pumpkin is rich in carotenoids, which help keep the immune value
system healthy. The fruit’s orange color is due to beta-
 Fibre
carotene, an important antioxidant and anti-inflammatory.
The high fibre content helps improve bowel health.  Potassium
 Zinc

64
PUMPKIN
Boiled pumpkin fruit
Note
Seeds are used to
line the pot to
prevent the food
from burning. The
seeds also add a
nice taste and
should be eaten.
• 1 medium sized • Cut the pumpkin into small cubes (pieces), do not peel the skin
pumpkin fruit (liondo) • Wash the pumpkin pieces
• Line the inner bottom of the pot or sufuria with pumpkin seeds
• Put the pumpkin pieces in the sufuria pot and add 1/2 cup of water
• Cover the pot with banana leaves tightly
• Remove the pot from fire
• Serve with tea
64
Credit: Dobromila, distributed under CC BY-SA License 4.0
65
Sirietso
Erythrococca bongensis
Food Facts
Nutritional
The wild shrub can grow to 3.5 metres tall and besides being value
a source of food, its strong base is used as wood. It also has
 Fibre
traditional medicinal uses.
 Phosphorus
 Calcium

66
SIRIETSO
Sirietso with sour milk
How to pick
Harvest the vege-
tables from the
wild and put them
in the open air to
remove insects.
How to preserve
Vegetables can
keep for one week
because of addition
of sour milk.
• Sirietso • Remove the stems and discard them. Wash the leaves well
• Nasigumba • Put the mixed vegetables in a pot with water to cook for 10 minutes
• Amaranth (lidodo) • Add sour milk, stir well
• 1 cup of sour milk • Simmer for 10 minutes, remove and serve the following day
• When ready to be eaten, add sour milk, warm and serve
66
67
SIRIETSO
Namudokolo
Note
Namudokolo refers
to a mixture of
many types of vege-
tables cooked to-
gether. It’s the
perfect recipe for
when you have a
small quantity of
each vegetable.
• Sirietso • Remove the stems and discard them. Wash the leaves well
• Sutsa (nightshade) • Put the mixed vegetables in a pot with water to cook for 10 minutes
• Saka (spider plant) • Add a few rosemary leaves for flavour
• Kanzira (Ethiopian kale) • Add salt to taste, simmer for 5 minutes
• Marika mosi • Remove and serve with ugali
• Rosemary leaves
67
Credit: Lugera (nightshade, left), Forest & Kimm Starr (spider plant, right), distributed under CC BY License 3.0
68
Sweet Potato leaves - Obumuwo (Samia)

Ipomoea batatas
Food Facts
Nutritional
The leaves of the sweet potato are a great source of nutri- value
ents and fibre, and unlike other leafy greens, they take little
 Vitamins A & C
water to produce. In Teso the plant is called amudokolo or
achok.  Iron
 Folic Acid
 Potassium
Credit: Forest & Kimm starr, distributed under CC BY License 3.0 68

69
POTATO LEAVES
Sweet potato leaves spiced with groundnut paste
Note
Find the
groundnut
paste recipe
on page 112.
• 6 handfuls of sweet • Pluck leaves
potato leaves • Boil water in a pot and add traditional lye
(obumuwo) • Cut the leaves roughly with hands and wash them well
• 1/4 cup of traditional • Add the vegetables to the boiling lye, cook for 10 minutes
lye (mukherekha) • Add groundnut flour and stir well
• 6 Cherry tomatoes • Add cherry tomatoes and simmer for 5 minutes before serving
• 2 tbsps. of groundnut
paste
69
70
POTATO LEAVES
Sweet potato leaves
Note
Sour milk can
be replaced
with 4 tbsps. of
groundnut
paste, recipe on
page 112.
• Sweet potato leaves • Pluck the leaves from the stalks and wash them well
(amudokolo or achok) • Dry the leaves in the sun for 10 minutes to remove excess water
• 1/2 cup of sour milk which causes bitterness
• Put water in a pot to boil, add salt and leaves. Cover to cook
• After cooking for 10 minutes, squeeze the remaining water out
and throw it away. This reduces the bitter flavour
• Return the pot with the leaves to the fire
• Add sour milk and boil for 10 minutes
• Serve warm with ugali
70
71
Cassava leaves - Matawi ya mihogo (Swahili)

Manihot esculenta
Food Facts
Nutritional
Cassava leaves are a good source of nutrients but must be value
prepared properly to avoid consuming anti-nutrients. Proper
 Vitamins A, B & C
cooking includes sun-drying, oven-drying, steaming, shred-
ding and steeping, or a combination of these methods.  Protein
 Fibre
Credit: Rasheedhrasheed, distributed under CC BY-SA License 4.0 71

72
CASSAVA LEAVES
Cassava leaves with groundnut paste
Note
Cassava leaves are
coarse in texture,
so pounding them
is important to cut
down on cooking
time.
• Cassava leaves (red • Pluck the tender leaves from stalks and shred the leaves by hand
stemmed variety) • Put the leaves in a mortar and using a pestle, pound them until
• 1/2 sour milk or 3 soft
tbsps. of groundnut • Put the pounded leaves in a pot with boiling water and cook for
paste 20 minutes
• Salt to taste • Squeeze out excess water
• Add sour milk or groundnut paste
• Cook for 10 minutes, add salt to taste
• Serve while hot
72
73
Nightshade - Emai (Teso)

Solanum nigrum
Food Facts
Nutritional
While some varieties of nightshade are toxic, other strains value
are edible when cultivated and cooked properly, and even  Vitamin A
provide a good source of nutrients, such as iron, which
makes it an especially helpful food for women. In Khayo  Fibre
nightshade is called lisutsa. Leaves should be thoroughly  Iron
boiled to avoid toxicity.
 Calcium

74
NIGHTSHADE
Nightshade cooked in fresh milk
How to pick
Nightshade leaves
are available all
year round. If
consuming the
berries, they
should be picked
and eaten only
when completely
ripe.
• 4 handfuls of night- • Pluck the leaves from stems of the vegetables
shade (lisutsa) • Clean the vegetables well and shred the kanzira finely
• 2 handfuls amaranth • Mix the three vegetables and put them in cold water
(chimboka) • Boil for 5 minutes with the pot covered tightly with banana leaves
• 2 handfuls Ethiopian • Do not stir to avoid bitterness
kale (kanzira) • Cook for 20 minutes, the colour will turn brown
• 1/2 cup of fresh milk • Add salt and fresh milk, stir once and simmer for 5 minutes
74
75
Goat Head - Esukuro (Khayo)

Tribulus terrestris
Food Facts
Nutritional
This wild plant is eaten for its leaves and fruits, both edible value
when cooked. It has a number of medicinal properties, in-
 Protein
cluding urinary health, glucose intolerance and libido.
 Calcium
 Vitamin C
Credit: Stan Shebs, distributed under CC BY-SA License 3.0 75

76
GOAT HEAD LEAVES
Esukuru
How to pick
Be sure to avoid
the thorns when
harvesting this
plant!
• 4 handfuls of esukuru • Pluck the leaves from the stalks
leaves • Put sour milk in the pot and place it on the fire, bring to a boil
• 1 cup of sour milk • Add the esukuru
• Stir well and leave it to cook for 15 minutes
• Add salt to taste
• Serve warm with ugali
76
Credit: Bernard Dupont,distributed under CC BY-SA License 2.0
77
Cowpea leaves - Kunde (Khayo)

Vigna unguiculata
Food Facts
Nutritional
Available year-round in Kenya, the leaves are a good value
source of protein and calcium, which are important for  Iron
muscle strength and bone development. They are called
ebo in the Teso language and kunde in both Khayo and  Beta-carotene
Swahili.  Omega 3 & 6 fatty
acids
Credit: Michasia Dowdy, distributed under CC BY License 3.0 77

78
COWPEA LEAVES
Cowpea leaves boiled in traditional lye
Note
See page 51 for
more cowpea
recipes.
• 6 handfuls cowpea • Pluck the leaves from the stalks
leaves • If the leaves are coarse shred them by hand
• 5 cherry tomatoes • Wash the vegetable in water to remove soil and dirt
• 1/2 cup of traditional • Boil 3 cups of water, add traditional lye
lye • Add the clean vegetable to the boiling lye
• Salt to taste • Cook for 10 minutes while covered and stir occasionally so that the
vegetable cooks evenly
• Wash and add the cherry tomatoes, cover to cook for 3 minutes
• Add salt to taste, remove and serve with ugali
78
79
COWPEA LEAVES
Aboka mixed vegetable sauce
How to pick
Cowpeas are
available from
April to Septem-
ber and in Novem-
ber and Decem-
ber.
• Cowpea leaves (kunde) • Pluck the leaves from the stems and clean them well
• Bean leaves • Line the inner bottom of the pot with fresh banana leaves
• Ethiopian Kale (kanzira) • Add the vegetables to the pot (do not cut them)
• Amaranth (chimboka • Cover the pot with bean leaves then place a plate on top to cover
or dodo) tightly
• Cook the vegetables for 10 minutes then uncover the pot and stir
them to cook evenly. They leaves should start sticking together
• Do not add salt
79
Credit: Harry Rose, distributed under CC BY License 2.0
GROW FOODS
80
81
Cow - Emolokony (Teso)

Bos taurus
Food Facts
Nutritional
The most common breed of cattle in Busia county is the ze- value
bu. Beef is often cooked over an open fire and served with
 Protein
ugali, but is also commonly made into a stew. Many parts of
the cow are used, including the blood, to make delicious  Fat
protein-rich meals, important for a healthy diet.

82
COW
Emolokony
Note
Emolokony
means cow leg
in the Teso
language.
• Cow leg • Bring water in a pot to a boil
• 1 cup of sour milk • To clean, put the cow leg into the pot until the hair can be easily re-
moved
• Remove the cow leg from the water and put it on the fireplace to dry
• Split the leg from between the hooves (esipokolo) and put it on the
fire, allowing the excessive fat to drip
• Return the cow leg to a boiling pot of water for 2-3 hours (allow
more time if there is less fat)
• Cook until all the water dries up, add sour milk before serving
82
83
COW
Cowpea leaves cooked in blood meal
How to pick
Pluck the cowpea
leaves in the
evening.
Note
When cooking
the blood meal,
the blood be-
comes like jelly.
Turn it so that it
cooks on both
sides.
• 3 handfuls of cowpea • Harvest the vegetables and wrap them in banana leaves (akwiyet)
leaves (kunde) and leave them overnight
• 2 cups of blood • Leave the cow’s blood in a container overnight
• Traditional lye • The next day, boil the kunde in abalang and salt for 10 to 20
(abalang) minutes, or until well cooked
• Salt to taste • To make the blood meal, boil with water and lye
• Add the blood meal to the kunde, stir well to mix
• Cook for 10 minutes and serve
83
84
Duck - Bata (Swahili)

Cairina moschata
Food Facts
Nutritional
This animal is also known as liyoyo in Khayo and eyoyo in value
Samia. Besides being an important source of protein, poultry
 Protein
farming in general is an important source of income for small
scale farmers. Ducks in particular are easier to raise than  Iron
chickens and produce more eggs.  Vitamin B
 Zinc
Credit: Dani, distributed under CC BY License 2.0 84

85
DUCK
Duck boiled in traditional lye
Note
This dish is used
medicinally as a
way to prevent
leprosy, itching
between fingers,
and scabies.
• 1 mature duck • Boil plenty of water in a sufuria
• Traditional salt • Slaughter the duck by cutting off the neck, and put it immediately
in hot water and let it stay for 5-10 minutes while turning to de-
(mukhebano)
tach the feathers from the skin
• Put the meat on a wire mesh and roast on fire to remove remain-
ing feathers, then split the duck to remove intestines and other
inedible parts
• Wash the duck and roast it again to dry it off
• Bring water in a pot to a boil, add the meat to cook for 30 minutes
• Add traditional salt (to improve flavour)
85
Credit: Atilab, distributed under CC0 BY License 1.0
86
DUCK
Duck with cherry tomatoes
Note
Leftover broth
from cooking the
duck can be
eaten as a soup
for children,
served with ugali.
• 1 mature duck • Follow instructions on page 85 for preparation
• 6 cherry tomatoes • Clean the cherry tomatoes and add them to the cooking duck
• 1/2 cup of traditional • Add leafy onion, traditional lye and ghee (to add flavour and taste to
lye (mukherekha) the final meal)
• Leafy onion • Cook for one hour
• 1 tbsp. of ghee • Add salt to taste
• Salt to taste • Once the duck is cooked all the way through, remove and serve with
ugali
86
87
Quail - Isindu (Khayo)

Coturnix ypsilophora
Food Facts
Nutritional
Quail, known as aluru in Teso, is a sweet and delicate white value
meat with extremely low skin fat and low cholesterol value.
 Vitamins B, E & K
It is rich in micronutrients and a wide range of vitamins in-
cluding the B complex, folate and vitamin E and K. It is there-  Protein
fore recommended for people with who want to maintain a  Fat
low level of cholesterol.
Credit: BramtK, distributed under CC BY License 3.0 87

88
QUAIL
Fried quail meat
Note
Eating poultry
meat and eggs
from different
species is good
for maintaining a
diverse and nu-
tritious diet.
• 5 mature quails (isindu) • Slaughter the bird by cutting off the neck
• 5 cherry tomatoes • Remove feathers by plucking them off
• 1tbsp. of ghee • Split the bird into two
• Salt to taste • Dry it over fire (kusika) while holding it with a stick
• Boil water in a pot, add salt and the quails, cook for 20 minutes
• Add cherry tomatoes, cook for 5 minutes
• Add ghee as source of oil and flavouring
• Cook for 10 minutes. Remove and serve with ugali
88
89
Chicken - Akoro (Teso)

Gallus domesticus
Food Facts
Nutritional
Poultry meat is one of the key sources of complete protein in value
Kenya and is often fried and eaten with ugali, or another
 Protein
starch. In the Luhya community, it is known as ingokho and
was a delicacy traditionally eaten during special occasions  Fat
such as dowry ceremonies.  Vitamins B3 and B6
 Phosphorus
Credit: Alessandra Grasso, BFN Project Kenya 89

90
CHICKEN
Akoro Chicken cooked whole
Note
This dish is tradi-
tionally served in
an achuran, a
bowl used for
serving food to
an in-law during
gatherings.
• 1 mature chicken • Remove the chicken feathers and intestines and wash well with
• Oil clean water
• Salt to taste • Put oil inside the chicken
• Place the chicken in a cooking pot, cover with water and then cover
the pot with fresh banana leaves
• Cook for 45 minutes, turning the chicken from time to time and
adding salt to taste
90
91
CHICKEN
Chicken cooked in sauce
Note
Boiling chicken is
a good cooking
method when
the meat is extra
tough to eat.
• 1 mature chicken • Roast the bird on fire using a wire mesh
• Remove intestines through the hole next to the tail
• 2 tbsps. of ghee
• Do not cut the chicken into pieces
• Traditional salt
• Wash the chicken well with running water and put it in the pot
(mufume)
with enough water to cook
• Salt to taste • Add a pinch of mufume. Also ad ghee for flavour through the open-
ing at the tail end
• Put the pot with the chicken, salt and ghee to cook on a low fire
• When cooking, cover the pot using a cork of banana fibres to retain
moisture and taste. Cook for one hour and serve with ugali
91
92
CHICKEN EGGS
Boiled eggs (mabuyu mabumbula)
Note
Be sure to cook
eggs thoroughly
to remove all
pathogens.
• Chicken eggs • Boil the eggs in their shells in clean water
• Salt to taste • Boil for 20 minutes
• Remove the eggs from water and let them cool
• Remove the shells and discard
• Season the eggs with salt
92
93
CHICKEN EGGS
Amabuyu madekhe
Note
Eggs are rich in
vitamins and
minerals and are
a good source of
protein.
• Chicken eggs • Pour the egg contents into a container and beat to mix
• Salt to taste • Add water to the beaten eggs and stir
• Add salt to taste, stir
• Pour the mixture into a sufuria to cook with no oil
• This makes a good sauce for the children to eat with ugali
93
94
Guinea fowl - Khanga (Samia)

Numida meleagris
Food Facts
Nutritional
These birds are endemic to Africa and belong to the value
Galliformes order. They still can be found in the wild, but
for hundreds of years they have been reared in many  Vitamin B6, E
countries throughout the world. Guinea fowl meat is drier  Niacin
and leaner than chicken meat and is rich in vitamins B6
and E, niacin, potassium, calcium and iron. It can be  Potassium
roasted, braised, grilled or pan-fried. Eggs are usually
 Calcium
eaten fried or boiled and are particularly tasty.
 Iron
Credit: Bob, distributed under CC BY License 3.0 94

95
GUINEA FOWL
Guinea fowl served with ugali
Note
Guinea fowl
cooks in its
own fat, so
there is no
need to add
fat or oil.
• 1 mature guinea fowl • Follow instructions on page 91 for preparing the guinea fowl
(khanga) • When cooking cover the pot using a cork of banana fibres to
retain moisture and taste
• Pinch of traditional salt
(mufume) • Total cooking time is one hour, during which meat will swell
• Salt to taste
95
96
Rabbit - Eshituyu (Khayo)

Family Leporidae
Food Facts
Nutritional
In Kenya, rabbits are often raised in home gardens, also value
known as kitchen gardens, an important space for cultivating
 Protein
food to meet household needs. Rabbit is a white meat and
thus low in cholesterol and fat, making it a good source of  Iron
protein for special diets such as those for heart disease ail-  Zinc
ments.
 Fat
Credit: Haplochromis, distributed under CC BY-SA License 3.0 96

97
RABBIT
Rabbit meat with sauce
Note
Spices such as
royco, salt, on-
ion and toma-
toes can be used
to cook rabbit
meat to enhance
flavour. Adding
traditional salt
helps break
down the little
fat present in
the meat.
• Slaughter the rabbit by cutting off the neck
• 1 mature rabbit
• Remove the skin and all the intestines
• 1 tbsp. of • Hang the meat overnight to dry, or two nights if necessary
traditional salt • Cut the meat into 4 pieces
(mukhebano) • Boil water in a pot, add the meat pieces to cook for 20 minutes
• Add traditional salt to taste
• Add cherry tomatoes, cook for 10 more minutes
97
98
Nile perch - Embuta (Samia)

Lates niloticus
Food Facts
Nutritional
Fish is a good source of unsaturated, healthy fats, and are value
high in calcium when the bones are consumed. The fish
 Protein
heads should be eaten and are also a very good source of
vitamin A, omega-3 fatty acids, iron, zinc and calcium.  Potassium
Nile perch is not native to Lake Victoria, but is still important  Phosphorus
to local diets. Native fish are recommended.  Calcium
Credit: Martin Grimm, distributed under CC BY-NC-SA License 2.0 98

99
NILE PERCH
Smoked Nile perch
How to preserve
Smoked fish can
be preserved for
one month. Alter-
natively, fresh Nile
perch can be kept
in the kitchen roof
above the fire
place (dalo) for one
day as a means of
preservation.
• Several Nile perch • Put fish on top of a wire mesh over the fireplace
(embuta)
• Cover the fish with banana leaves (ndakala)
• Fire wood
• Smoke the fish for 12 hours
• Wire mesh
• After 6 hours turn the fish and cover again for 6 hours to
continue smoking
99
100
Tilapia - Awoyot (Teso)

Oreochromis niloticus
Food Facts
Nutritional
The Nile tilapia is rich in vitamins A, D and the B group and is also a value
good source of micro and macro-elements such as calcium,
 Vitamins A, B C & D
phosphorus, selenium and manganese. They can be eaten boiled,
grilled, roasted or pan-fried. The head of the fish is commonly  Calcium
eaten and is found to be rich in fatty acids such as omega-3, which  Omega-3 fatty acids
are crucial in lowering the risk of cardiovascular diseases.
Tilapia is not native to Lake Victoria, but is still important to local

diets. Native fish are recommended.
Credit: Kalungi Nathan, distributed under CC BY-SA License 4.0 100 100
101
TILAPIA
Tilapia
Note
Be sure to handle
the fish well and
to cook it thor-
oughly to avoid
the distribution
of pathogens.
• Use maize cob (abole) to clean the fish and remove dirt
• Dried tilapia (awoyot)
• Put 1 cup of water in a sufuria or a small pot, add salt and fish
• 1 tbsp. of groundnut
paste • Cook for 15 minutes until there is only a little bit of broth remaining
• Lightly fry the leafy onion with ghee, add the boiled fish and the
• Traditional lye
broth. Then add abalang to taste, cook for 5 minutes
(abalang)
• Prepare groundnut paste (stir well to make it smooth), then put it
• 1 tbsp. of ghee (amori)
in the frying fish and cover
• Cook for 5 more minutes, serve with ugali

101
102
Sardines - Omena (Samia)

Rastrineobola argentea
Food Facts
Nutritional
Omena, or iwoyo in Teso and omuneke in Khayo, is a tiny fish value
mainly harvested at the Lake Victoria, and considered a deli-
 Protein
cacy among the Luo community. However, other communi-
ties in Kenya have embraced it as a main protein dish. It is  Calcium
mainly eaten with ugali.  Omega 3 & 6 fatty
acids
Credit: USAID Africa Bureau, distributed under CC BY-SA License 2.0 102
103
SARDINES
Creamy omena sauce
Note
Omena sauce can
be eaten with
ugali.
• 1/2 kg tin of dried • Sort the omena to remove dirt
omena • Clean the omena in lukewarm water
• 3 tbsps. of groundnut • Boil water and add salt to taste
paste
• Add the omena to the boiling salted water to cook for 5
• Salt to taste minutes while covered
• Add groundnut paste and stir well

103
104
SARDINES
Fresh omena with tomatoes and onions
Note
Traditional lye
(munyu
mukherekha) is
added to reduce
the fishy smell of
the dish.
• Bring 2 cups of water to a boil. Use a sika pot with 2 handles and a
• 3 cups of fresh sardines
cover so that the fish does not break
(omuneke) • Wash the fresh sardines in cold water, then put them in the
• 7 cherry tomatoes boiling water, cook for 5 minutes
• 4 spring onions • Add the spring onions and cherry tomatoes to the cooking fish
• 1/4 cup of traditional lye
• Towards the end, add salt to taste (do not add too early, other-
(munyu mukherekha)
wise the fish will not cook properly)
• Add munyu mukherekha
• Simmer for 3 minutes, then remove and serve with ugali
104
105
SARDINES
Dried and fried omena
Note
Omena is a good
source of calci-
um. Remember,
calcium from
plants is not as
easily absorbed
as calcium from
animals.
• Dried sardines (iwoyo) • Bring water to a low simmer and put it into a basin
• Wash the fresh sardines in the warm water
• Groundnut flour
• Boil them in salted water for 10 minutes
• Onion
• Remove and fry the sardines in another pot with the onions,
• Tomato tomatoes and ghee . Cook for 10 minutes
• ghee • Prepare groundnut flour and make a paste in cold water
• Add the paste to fried omena and stir well to mix
• Salt to taste
• Simmer for 3 minutes, then remove and serve with ugali
105
106
Termites - Chiswa (Khayo)

Macrotermes subhyalinus
Food Facts
Nutritional
Chiswa, also known as mafweterere in Khayo, is a type of edible value
flying termite with a large abdomen. Among the Luhya community,
 Protein
termites were traditionally eaten by boys after circumcision. In
modern practice, this food is relished by the entire family for its  Vitamins A & C
nutritional content. Besides protein, termites contain oleic acid  Iron
necessary for brain functions such as alertness and intelligence.
 Calcium
Credit: Tim Cowley, distributed under CC BY-SA License 4.0 106

107
TERMITES
Termites
How to pick
Termites are har-
vested from their
mounds. They
come out during
the early hours of
the morning, about
2 to 4 am, from
March through
May, and in Au-
gust. A light is used
to attract them.
• Once harvested, put the insects in a pot and boil for 4 minutes to
• 1 cup of termites
kill them. Then dry them on a mat or leather for a day
• Traditional lye • Rub and blow on the insects to remove wings
(mukherekha) • Taste if they are dry. If not, dry the insects again
• 4 pieces of dried • Once dry, but the termites into a pot and place over a fire
mushroom • Add traditional lye and salt, stir
• 1 tbsp. of groundnut
• Add mushroom, groundnut flour, and cook for 10 more minutes
flour
• Serve with sweet potatoes or cooked banana (maramwa)
107
Credit: Dick Culbert, distributed under CC BY License 2.0
108
TERMITES
Termites cooked in sesame sauce
How to preserve
Put the dried ter-
mites into a pot
covered with dried
banana leaves.
Hang the pot near a
fire place so that
the heat continues
to dry the insects.
In this state, the
termites can be
kept for up to one
year.
• 4 tbsps. of sesame • Roast the sesame seeds on low fire for 20 minutes
seeds • Mix the insects with the dried sesame seeds
• Put the mixture in a mortar and pound
• 2 cups of dried
• Boil sweet potatoes
termites
• Serve the termites with sweet potatoes on a woven platter
• Sweet potatoes (esideru)
108
109
TERMITES
Termites sesame butter spread
Note
Mafwetere come
from a large
termite mound
called elifwetere
or shiswa.
• 2 tbsps. of roasted • Pound the sesame seeds to make sesame butter
sesame seeds • Mix insects, groundnuts, sesame and pound to a paste
• Use the paste as a spread on sweet potatoes or dip the sweet
• 1 tbsp. of roasted
potatoes in the butter and eat
groundnuts seeds
• This spread also makes a good filling
• 2 cups of dried
termites
109
Credit: Kreuzschnabel, distributed under CC BY-SA License 3.0
110
Groundnut - Njugu (Samia)

Arachis Hypogaea
Food Facts
Nutritional
Also commonly known as the peanut, groundnuts are a good value
source of plant protein, fats, fibre, and many vitamins and
 Protein
minerals. For this reason, it is a great addition to many dish-
es you will find throughout this recipe book. It can be made  Fibre
into a sauce, paste or eaten by itself. Bambara groundnuts  Fat
are especially nutritious.
Credit: T.K. Naliaka, distributed under CC BY-SA License 4.0 110

111
GROUDNUT
Roasted Groundnut
How to pick
Harvest ground-
nuts and dry
them in the sun
for 2 weeks.
How to preserve
Big seeded
groundnuts
should be pre-
served as see d
for the next
planting season.
• Groundnuts • Roast groundnuts while still in the pods
• Put sand in a sufuria and place it over fire. The sand keeps the
groundnut from burning before being properly roasted
• Use a moderate fire and roast for one hour
• Can be served immediately or kept for later use
111
112
GROUDNUT
Munyobo (Luhya) Groundnut paste
How to pick
Pigeon peas are
available all year
round.
Note
Use groundnut
paste as a source
of flavouring and
oil for a number
of other recipes.
• 4 cups of groundnuts • Place a saucepan over fire and let it heat up
• 2 1/2 tspns. of salt • Add the groundnuts, salt and 1/2 cup of water
• Cook until the water evaporates as you stir gradually. Nuts will make
a popping sound when ready
• Once they pop, turn down the heat and continue stirring until the
groundnuts are dry (about 13 minutes)
• Remove from the fire and let them cool
• Using a pestle and mortar, grind the nuts into a paste
112
Credit: FAO , Kenyan Food Recipes
113
Pigeon pea - Ekimilion (Teso)

Cajanus cajan
Food Facts
Nutritional
Pigeon peas are an important source of protein and like oth- value
er legumes, when eaten with grains, all of the amino acids
 Protein
are provided for a complete protein. Pigeon pea is a great
crop for farmers because it provides shade for other crops,  Fibre
returns nutrients to the soil and has other uses besides food:
the leaves and husks can be fed to livestock and the wood  Iron
used to make baskets or for firewood.
 Vitamin B complex
Credit: Tauʻolunga, distributed under CC BY-SA License 3.0 113

114
PIGEON PEA
Pigeon pea sauce
Note
This common
legume is often
boiled and then
mashed (see
recipe on page
119) but also
makes a nice
sauce when fried.
• Pigeon peas • Sort the peas and clean them well
• Tomatoes • Boil the peas until well cooked
• Onion • Fry them in onions and tomatoes to make a sauce
• Serve warm
114
115
PIGEON PEA
Pigeon pea and maize
How to pick
Pigeon peas are
available all year
round.
Note
To make the
dried pigeon pea
softer when
eating, and more
digestible, soak
them in clean
water overnight.
• 1/2 kg of green maize • Sort the peas and clean them well
grains or white • Mix the peas with green maize (or alternative)
sorghum grains • Put the mixture in a pot containing water and cook until soft
• 1 kg of dried pigeon • Serve warm
peas (ekimilion)
115
116
Beans
Phaseolus vulgaris
Food Facts
Nutritional
There are many varieties of beans consumed in Kenya in- value
cluding lipala, rosecoco and alulu (Khayo). Rosecoco is the
 Vitamin A
most common variety and is available in most markets. How-
ever, it has little tolerance to fungal disease and so it is im-  Fibre
portant that a variety of beans are promoted and sold.  Iron
Credit: Tiia Monto, distributed under CC BY-SA License 3.0 116

117
BEANS
Sitenyi
How to pick
Beans can be
harvested
green or when
dry.
How to preserve
Dried beans can
be stored in a
cool, dry place for
up to a year.
• Clean the beans well and roast them on a pan with a little bit of
• 1 kg of beans (lipala,
water. Roast until the water dries up
rosecoco, alulu types)
• Remove the beans from the fire and dry them in the sun
• 1 cup of traditional lye • Rub the beans between hands to remove the bean covers
(mukherekha) • Wash the beans well
• Salt to taste • Boil the beans in water. When the water is almost gone, add
traditional lye. Stir to make a thick porridge
• Add salt, stir, and let simmer for 5 minutes
• Remove and serve with ugali or sweet potatoes
117
118
BEANS
Omushenye
Note
If there is no
maize available,
beans can be
cooked with the
sweet potatoes
only.
• 1kg of common beans • Cook the maize for 30 minutes in boiling water
(rosecoco type) • Add the beans and cook until well done
• 5 medium sized red • Peel the sweet potatoes and add them to the cooking mixture of
sweet potatoes maize and beans. Cook until soft (when the water has dried up)
• Add salt to taste (optional)
• 1/2 kg green maize or • Lower the heat and stir the mixture well, mashing it until soft and
semi-dry maize evenly mixed
118
119
BEANS
Mukhenye prepared from common beans
Note
Mukhenye is a
very filling dish
that can relieve
constipation
given that it is
rich in energy and
dietary fibre.
• Sweet potatoes • Sort the beans to remove dirt then clean them well
• Boil the beans in enough water until well cooked
• Beans (rosecoco type)
• Peel the sweet potatoes and clean them well, cut into cubes
• Put the sweet potatoes into the cooking beans, cover to cook
• Cook until soft with some broth remaining
• Pound the mixture until soft and evenly mixed
• Serve warm with tea, porridge or milk
119
120
Sesame - Ikanyim (Teso)

Sesamum indicum
Food Facts
Nutritional
Sesame seeds have a high oil content and are an excellent value
source of many micronutrients like magnesium and copper.
 Calcium
They also boast vitamin E and calcium and can be easily add-
ed to many dishes.  Unsaturated fats
 Magnesium
 Copper
Credit: Dick Culbert, distributed under CC BY License 2.0 120

121
SESAME
Ikanyim elumuchi
Note
In Teso, sesame
grain is called
ikanyim.
• Sesame grain • Roast sesame grain
• Sour milk • Mill the roasted sesame to flour
• Pour sour milk in sufuria, boil, do not add water
• Add roasted sesame flour
• Add a pinch of salt
121
Credit: Jitender Kumar, istributed under CC BY License 2.0
122
Green grams - Olayo (Samia/Khayo)

Vigna radiata
Food Facts
Nutritional
A member of the legume family, these beans are rich in pro- value
tein, fiber, antioxidants, magnesium, vitamin B1, B5, B6,
 Protein
manganese and zinc, and an excellent source of folate. In
Kenya, they are usually eaten boiled. The sprouts are also  Fibre
often used in a variety of dishes.  Vitamin B
 Magnesium
Credit: Sanjay Acharya, distributed under CC BY-SA License 3.0 122

123
GREEN GRAMS
Omushenye prepared from green grams
How to pick
Green grams are
available all year
round.
• 1kg of green grams • Sort the green grams to remove dirt
(olayo) • Wash the green grams thoroughly
• 250 g of sweet potatoes • Boil enough water in a pot for 5 minutes
(amabwoni) • Add the green grams and cover. Cook them until well done
• Peel sweet potatoes and wash them well to remove soil
• Add peeled sweet potatoes to the cooking green grams and
cover to cook until soft
• Pound the mixture
• Serve warm with porridge and tea
123
124
Mushrooms - Ebale (Teso)

Termitomyces spp.
Food Facts
Nutritional
An excellent source of vitamin B, riboflavin, niacin, panto- value
thenic acid, fresh mushrooms are also a good source of
 Vitamin B
phosphorus. They can be cooked, eaten raw or used to gar-
nish various dishes. Types of edible mushroom include bu-  Riboflavin
khotse and bukukuma which can be cooked fresh.  Phosphorus

125
MUSHROOMS
Mushroom (ebale) flavoured with peanut butter
How to preserve
To dry the mush-
rooms, scrape the
soil from the
trunk and dry
them in the sun
for 3 days. Dried
mushrooms can
keep up to 3
years.
• 3 cups of dried mush- • Sort and soak the dried mushrooms in cold water to remove
rooms leftover stuck mud
• 1/4 cup of traditional • With the water last used to clean the mushrooms, bring a
lye pot to a boil. Add the lye and salt then add the mushrooms
• Cook for 20 minutes while covered
• Peanut butter/raw
groundnut flour • Add 4 tbsps. of peanut butter or raw groundnut flour
• Salt to taste
• Remove and serve with ugali, boiled sweet potatoes or
cooked green banana
125
Credit: André Karwath, distributed under CC BY-SA License 2.5
126
MUSHROOMS
Mushrooms with cowpea leaves
Note
Wrapping cow-
peas in banana
leaves preserves
moisture and
develops their
flavour.
• 4 handfuls of cowpea • Prepare the cowpea by plucking the leaves from the stems
leaves • Wrap the cowpea leaves in banana leaves overnight
• 2 cups of dried • Prepare the traditional lye and put it in a pot with water to boil
mushrooms • Add the dried mushrooms and salt to the pot and cook for 20
minutes
• Traditional lye (abalang)
• Taste the soup to see if there is enough abalang. If not, add
• Fresh milk
more
• Salt to taste • Add the cowpea leaves (kunde) and cook for 10 minutes
• Add fresh milk and cook for 5 minutes, remove and serve
126
Credit: Saji6896, distributed under CC BY-SA License 4.0
127
MUSHROOMS
Fresh mushrooms fried in tomato sauce
Note
Not a lot of water
is needed when
cooking as the
mushroom pro-
duces a lot of
moisture when
heated.
• 1 cup of fresh • Remove soil from the mushrooms by cleaning with water
mushrooms (obuoba) • Cut the mushrooms into smaller pieces
• Wash the mushrooms again
• ½ cup of traditional lye • Boil water in a pot and add the traditional lye
• 2 tbsps. of ghee • Add the mushrooms, ghee and cherry tomatoes and cook for
30 minutes
• Salt to taste • Remove and serve with ugali
• Cherry tomatoes
127
Credit: Magda Ehlers, distributed under CC BY-SA License 4.0
128
MUSHROOMS
Dried mushrooms in fresh milk sauce
How to pick
After picking
mushrooms,
shake them to
remove the
soil. Then cut
them and let
them dry in the
sun for about
one week.
• 4 cups of dried • Put the mushrooms in cold water to soak for 3 hours
mushrooms • Wash the mushrooms and throw away the water
• 1/4 cup of traditional lye • Bring water to a boil and add traditional lye
• 1 cup of fresh milk • Add the mushrooms and cook for 30 minutes
• Add salt to taste and fresh milk
• Salt to taste
• Remove and serve
128
Credit: Glen van Niekerk, distributed under CC BY-SA License 3.0
TRADITIONAL DRINKS
Credit: Danny Hunter, BFN Project Global
129
130
TRADITIONAL DRINKS
Lemon grass tea
Lemon grass
tea is rich in
vitamin A and
antioxidants,
and it and aids
in digestion.
• 1 bunch of fresh lemon • After harvesting the lemon grass leaves, wash them well
grass leaves • Boil the lemon grass in clean water for 30 minutes to make tea
• Water • Add sugar to taste (optional)
• Sugar (optional) • Serve hot
130
131
TRADITIONAL DRINKS
Roselle juice made from hibiscus flower
Drinking roselle
juice reduces
high blood
pressure, and is
a good source
of vitamin C,
iron and calci-
um.
• Mature hibiscus flower • Harvest the mature flower calyces
calyces • Dry them for 2 days in the shade
• Warm water • Soak the calyces in warm water for 1 hour to extract juice
• Sugar (optional) • Serve the juice immediately or keep for later use
131
132
TRADITIONAL DRINKS
Tamarind juice
Tamarind juice
is rich in vita-
min C and is a
powerful laxa-
tive when one
is suffering
from chronic
constipation as
it speeds up
digestion.
• Immature tamarind • Soak the fruit pulp in hot water to extract the juice
fruits, green in colour • Squeeze the juice and sieve it into another container
(apeduru) • From here, it can be mixed with cooking porridge to add
• Hot water flavour. It can also be added to ugali to make a tasty treat for
children
132
133
Index
Banana ……………………………………………………………………………….. x Quail ……………………………………………………………………………….….. x
Beans ……………………………………………………………………………….…. X Rabbit ……………………………………………………………………………….… x
Bitter leaf ……………………………………………………………………………. X Redflower ragleaf ……………………………………………………………….. x
Cassava ………………………………………………………………………………. x Sardines ……………………………………………………………………………… x
Cassava leaves ……………………………………………………………………. x Sesame ……………………………………………………………………………….. X
Chicken (and eggs ………………………………………………………………. x Sirietso ……………………………………………………………………………….. X
Cow ……………………………………………………………………………….…… x Spider plant ………………………………………………………………………… x
Cowpea leaves ……………………………………………………………………. X Sorghum …………………………………………………………………………….. x
Duck …………………………………………………………………………….…….. X Sweet potato ………………………………………………………………………. x
Ethiopian kale …………………………………………………………………….. X Sweet potato leaves ……………………………………………………………. x
Finger millet ……………………………………………………………………….. x Termites ……………………………………………………………………………….x
Goat head …………………………………………………………………………... X Tilapia ……………………………………………………………………………….… x
Green grams ……………………………………………………………………….. X Vine spinach ……………………………………………………………………….. x
Groundnut ………………………………………………………………………….. X
Guinea fowl ………………………………………………………………………... X
Jute mallow ………………………………………………………………………… x
Linyolonyolo ……………………………………………………………………….. x
Mushrooms ………………………………………………………………………… x
Nightshade …………………………………………………………………………. x
Nile perch …………………………………………………………………………… x
Pigeon pea ………………………………………………………………………….. X
Pumpkin fruit ……………………………………………………………………… x
Pumpkin leaves …………………………………………………………………… x
133
134
Glossary of terms in local languages

Local Name Language English
Achuran Teso A bowl used for serving a whole chicken to an in-la
Akeju kikiteng’ Teso Cow’s leg
Akoro Teso Chicken cooked and served whole
Aluru Teso Quail
Amudokolo or achok Teso Sweet potato leaves
Bata, Eyoyo Samia Duck
Bokiboki Teso Banana with ashy surface, eaten ripe or cooked
Chiswa Khayo Edible termites
Section of the kitchen above the fire place where food is stored and preserved
Dalo Samia
using smoke from the fireplace
Embuta Samia Nile perch
Eshituyu Khayo Rabbit
Esideru Khayo A woven tray for winnowing grains
Esifulukho sie enjugu Samia Groundnut sauce
Esikae Khayo Bowl used for serving cooked vegetables and when preparing ghee
Groundnut paste English Groundnut flour mixed with water to form a paste
Imonye Khayo Mud fish
Ing’eni Khayo Fish
Kusacha Khayo To shake the gourd when separating ghee from milk
Kusika Samia To dry meat on fire
Liamburuku Khayo Dove
Likoshe Khayo Traditional ash for preserving meat
Liondo Samia Pumpkin fruit
Liyoyo Khayo Duck
Lubembe Khayo Grass
134
Mafuta ke ngombe Khayo Ghee
135
Glossary of terms in local languages

Local Name Language English
Mafweterere Khayo Edible type of termites
Manda Khayo Small pieces of charcoal left after burning charcoal. Provides less amount of heat
Maramwa Khayo Cooked banana
Masari Khayo Crocodile scales
Matemwa madekhe Samia Boiled banana
Mbuzi Swahili Traditional coconut strainer
Mufume Samia Traditional salt
Mukhebano/munyu mufume Khayo Traditional lye
Mukherekha Samia Traditional lye
Munyobo Luhya Groundnut paste
Munyonyo Luhya Dried vegetables
Munyu omufume Khayo Traditional lye
Nalumumba Khayo Fish
Ndakala Samia Banana leaves used for wrapping food
Nungiro Khayo Cooking pot
Obambla Teso Sun dried fish
Obusuma Samia, Khayo Ugali (stiff porridge)
Obusuma bwe matemwa Samia Banana ugali
Traditional container which has holes and an outlet used for filtrating ash into
Olukherekho Samia
traditional lye
Omena Samia Sardines
Omukongolo Khayo Reeds used for preparation of traditional salt
Omuneke Khayo Sardines
Rianyi Khayo Vegetables
Sika Khayo A cooking pot with 2 handles and a lid. Used for cooking sardines
135
Sisabo Khayo Gourd
136

Traditional Recipes: From Western Kenya

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Traditional Recipes: From Western Kenya

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Traditional Recipes

from Western Kenya

Tel. (39-06) 61181

© Bioversity International 2016

Produced by Bioversity International

Kitchen graphics and labels designed by Freekpik

The BFN Project contributes to the implementation of the

The problem is that many of these species are disappearing

Credit: Alessandra Grasso, BFN Project Kenya

We argue that indigenous foods are hip and wholesome,

Credit: BFN Project Kenya

In a place where the regular use of the mother tongue

GO (Energy-giving) GROW (Body-building) GLOW (Protective)

Body building foods contain

5. Minimize time food is left at unsafe (warm) temperatures during preparation.

To preserve all the goodness

• Do not over-cook vegetables, as this will also increase nutrient loss.

Serving size recommendations

GO FOODS GlOW FOODS GROW FOODS

Each day per 1-2 cups

Each day per

• Children from 9-23 months of age should have

• Children from 24 months- 3 years old should have

Monday Tuesday Wednesday Thursday Friday

Roasted groundnut Omushenye prepared Cassava leaves with Pumpkin leaves in

(page 108) 34)

Guinea fowl with ugali Sweet potato leaves

paste (page 69) sauce (page 97)

Cassava (p. 29)

Sweet potato (p. 27)

Sorghum (p. 37)

Pigeon peas (p. 113)

Green grams (p. 122)

Groundnuts (p. 110)

Available in large quantities Available in small quantities Not available

Cassava leaves (p. 71)

Sweet Potato Leaves (p. 68)

Nightshade (p. 73)

Cowpea leaves (p. 77)

Vine spinach (p. 40)

Ethiopian Kale (p. 43)

Sirietso (p. 65)

Pumpkin (p. 63)

Jute mallow (p. 52)

Linyolonyolo (p. 49)

Banana (p. 31)

Processing finger millet (Eleusine coracana)

• Throw a little the flour on wall, if it sticks on the wall then it is

• If mixing flours, use this ratio

Processing cassava tubers to flour Processing fermented cassava (fundia) to flour

Preparation of traditional lye (mukherekha) Luhya style

Plants used Plants used

• Bean pods and leaves • Dry maize cobs (abolei)

• The leftover maize cob ash can be collected from the

Filter the ash using a perforated tin at the bottom and

Credit: John M. Ndungu, BFN Project Kenya 19

Traditional salt (mukhebano) Khayo style

• Collect the ash, filtrate it using a perforated tin

• Put the filtrate in a clean pot (nungiro) and cover

Traditional medicinal uses

• Fights throat infection

• Relieves heart burn

• Eases coughing in children